Creating a Healthy Sleep Routine

Quality of sleep at night affects how we perform the next day. Mood and overall health are also tied to the quality of sleep we get each night.

We all have nights when we can't fall asleep. Life stresses, medical conditions, or maybe a noisy party next door. Whether you have short-term or chronic
insomnia, there are steps you can take to sleep easier.

Environmental Strategies for Healthy Sleep

We love to be comfortable, warm, and cozy. Going to bed at night should give you the same feeling. Look at your bedroom and see if you can make changes. Here are some options to think about:

Make sure you have a comfortable, supportive mattress and
foundation.

Your bedroom should be very dark. Invest in shades and curtains that block light.

Avoid any distractions like TVs, computers, or cell phones in the bedroom. Noises and lights are distracting.

Consider taking a short walk outside during the day. Sunlight or bright light may help you relax at night.

Behavioral Strategies for Healthy Sleep

Your body learns to respond to what you do out of habit. If you think about it, you have sleep habits too. Some of the things you may be doing make it hard for your body and mind to relax and unwind. A nightly routine will help make your body ready for sleep. Remember new habits take some time, so be patient and keep trying new things.

Use the daytime hours to get ready for sleep at night:

Avoid stimulants such as caffeine (coffee, tea, cola,
or chocolate) in the evening. The time will vary depending on your tolerance.

Set aside some time for
worrying and dealing with upsetting situations.

Exercise regularly, but not within 3 hours of
bedtime.

Try not to nap during the day, but especially not after 3 pm.

There are also some changes you can make to your evening routine:

Don't stay up too late. Make sleep a priority.

Go to bed at a similar time each night, even on your days off.

Use your bed for sleep and sex only.

Take a warm bath to relax before going to bed.

Have a light snack a few hours
before bed, but avoid spicy foods or large meals which can cause
heartburn.

Avoid drinking a lot of water before bedtime or you may need to
urinate often at night.

Check ingredients on cold medicines to see if they contain caffeine or other stimulants.

Nicotine and alcohol contribute to sleeplessness. Avoid excessive alcohol within 6 hours of bedtime and smoking within 2 hours of bedtime. If do you smoke,
talk to your doctor about how to successfully quit. Smokers have more disrupted sleep than
nonsmokers.

Of course, everything will not always work all the time. If you can't fall asleep within 20 minutes, get up and do something, then try again when you feel drowsy.

Sleep is essential. Keep in mind there may be underlying medical issues affecting your ability to sleep, like
apnea,
snoring, or pain. If you have long-term troubles with not sleeping, contact your doctor see if other treatments may help.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.